Comparing Nutrients in 1 kilogram Boiled Japanese Chestnuts VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Japanese Chestnuts	6%	3%	91%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Japanese Chestnuts	Canned Kidney Beans	Recommended Dietary Allowance
Energy	19.3% 560kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	112% 145g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	NA	113% 43g	38g per day for Men 19-50 years
Protein	14.6% 8.2g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Japanese Chestnuts	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.43mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.5% 170μg	90% 360μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	106% 95mg	13.3% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Japanese Chestnuts	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	11% 110mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	227% 2.04mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	66.3% 5.3mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	250% 5.76mg	73% 1.68mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37% 260mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	35% 1190mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	23.3% 860g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Japanese Chestnuts vs Canned Kidney Beans:

• Boiled and Steamed Japanese Chestnuts have 1.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 7.9 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Vitamin B5 and 2.1 times more Vitamin B9 than Boiled and Steamed Japanese Chestnuts.
• Both Boiled and Steamed Japanese Chestnuts and Canned All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
• Both Boiled and Steamed Japanese Chestnuts as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Japanese Chestnuts vs Canned Kidney Beans:

• Boiled and Steamed Japanese Chestnuts have 1.5 times more Copper and 3.4 times more Manganese than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.1 times more Calcium, 2.2 times more Iron, 1.5 times more Magnesium, 3.5 times more Phosphorus, 2 times more Potassium and 59.2 times more Sodium than Boiled and Steamed Japanese Chestnuts.
• Both Boiled and Steamed Japanese Chestnuts and Canned All Types Kidney Beans have similar amounts of Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans contain 1.5 times more Energy, 16.4 times more Omega 3 and 6.4 times more Protein than Boiled and Steamed Japanese Chestnuts.
• Both Boiled and Steamed Japanese Chestnuts and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Boiled and Steamed Japanese Chestnuts as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.